Row 3K For Time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, Swim Run: 6 x 400m, Rest* Row: 6 x 500m, Rest* Bike: 6 x .5 mile, Rest* Swim: 6 x 50m/yd, Rest* Rest*=2x the time it took to run each interval. I.E. run 400 in 65 sec, rest 130 sec. Post sprint time to commentsRead more

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Post time to comments Compare to 23 NOV 09Read more

“CFT” 1 rep max – Back Squat 1 rep max – Shoulder Press 1 rep max – Deadlift Post max loads and total to comments Compare to: CFT – 15 OCT 09 BSQ – 23 FEB 10 SP – 14 JAN 10 DL – 17 DEC 09 CFE WOD: Choose a sport: Run, Row, Bike, Swim 12 minute Time Trial. Simply, cover as much distance as possible. Post total distance to commentsRead more

“Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Post time to comments Compare to 30 JAN 09 Notes: -Partition the PLU, PU, and SQ’s as needed, between the mile runs. -If you have a weighted vest, wear it! 🙂Read more

Rest DayRead more